Foster Performance Therapy

Conditions we treat

Conditions We Can Help With

Physiotherapy and sports therapy can help with a wide range of muscle, joint and movement-related problems. Here's how we approach some of the most common conditions — and what assessment and treatment may involve.

Neck PainShoulder PainBack PainCalf TightnessHamstring StrainsSciaticaTennis ElbowPlantar Fasciitis
Condition 01

Neck Pain

Neck pain is often caused by poor posture, prolonged desk work, or muscle tension in the upper traps and cervical region. Sports massage targets the sternocleidomastoid, upper trapezius, and levator scapulae to release trigger points and restore range of motion.

How massage helps

Deep tissue work to the neck and upper back reduces muscle hypertonicity, improves circulation, and eases referred headache pain. Myofascial release techniques help restore normal movement patterns.

Beyond massage

Postural correction and strengthening of the deep neck flexors are essential for lasting relief. Rehab exercises address the root cause rather than just the symptoms.

Exercises to try

Chin tucksNeck side stretchShoulder blade squeezes

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 02

Shoulder Pain

Shoulder pain commonly stems from rotator cuff tightness, impingement, or overuse in sport. The rotator cuff muscles — supraspinatus, infraspinatus, teres minor, and subscapularis — are frequently involved.

How massage helps

Targeted deep tissue massage to the rotator cuff and surrounding musculature reduces tension, improves blood flow to the tendons, and restores pain-free range of movement.

Beyond massage

Rotator cuff strengthening and scapular stability work are critical to prevent recurrence. A structured rehab plan addresses muscle imbalances that contribute to impingement.

Exercises to try

External rotation with bandWall slidesPendulum swings

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 03

Back Pain

Lower back pain is one of the most common complaints — often linked to tight hip flexors, weak glutes, and overworked lumbar erectors. Upper back pain frequently results from prolonged sitting and poor thoracic mobility.

How massage helps

Deep tissue massage to the erector spinae, quadratus lumborum, and gluteal muscles relieves compression and muscle guarding. Trigger point therapy addresses referred pain patterns.

Beyond massage

Core stability and glute activation are the foundations of a pain-free back. A progressive loading programme helps build resilience and prevent recurrence.

Exercises to try

Dead bugGlute bridgesCat-cow stretch

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 04

Calf Tightness

Calf tightness is extremely common in runners, cyclists, and footballers. Chronic tension in the gastrocnemius and soleus can contribute to Achilles issues, plantar fasciitis, and altered gait mechanics.

How massage helps

Deep tissue and sports massage to the calf complex breaks down adhesions, reduces muscle tone, and improves ankle dorsiflexion — a key factor in lower limb injury prevention.

Beyond massage

Eccentric calf loading is the gold standard for building calf resilience. Ankle mobility work complements massage to restore full movement.

Exercises to try

Eccentric heel dropsSeated calf stretchAnkle circles

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 05

Hamstring Strains

Hamstring strains are among the most common sports injuries, particularly in sprinting and kicking sports. They range from mild tightness to complete tears, and recurrence rates are high without proper rehabilitation.

How massage helps

In the sub-acute phase, sports massage promotes circulation, reduces scar tissue formation, and restores tissue extensibility. Gentle techniques are used initially, progressing to deeper work as healing allows.

Beyond massage

Eccentric strengthening is essential to reduce re-injury risk. A phased return-to-sport programme ensures the muscle is fully prepared before high-speed running resumes.

Exercises to try

Nordic hamstring curlsRomanian deadliftSupine hamstring stretch

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 06

Sciatica

Sciatica refers to pain radiating along the sciatic nerve — from the lower back through the glutes and down the leg. It can be caused by disc issues, piriformis syndrome, or lumbar muscle tension compressing the nerve.

How massage helps

Massage to the piriformis, gluteal muscles, and lumbar region can reduce nerve compression and ease referred pain. Soft tissue work is used alongside a full assessment to identify contributing factors.

Beyond massage

Neural mobilisation, hip mobility work, and core strengthening address the underlying drivers of sciatic irritation. Lifestyle factors such as prolonged sitting are also reviewed.

Exercises to try

Piriformis stretch (figure-4)Sciatic nerve flossBird dog

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 07

Tennis Elbow

Tennis elbow (lateral epicondylalgia) involves degeneration of the common extensor tendon at the elbow. Despite the name, it affects many people who don't play tennis — including those who do repetitive gripping or computer work.

How massage helps

Deep friction massage to the extensor tendons and forearm muscles reduces pain sensitisation and promotes tissue remodelling. Trigger point work in the forearm extensors addresses referred pain to the elbow.

Beyond massage

Eccentric and isometric loading of the wrist extensors is the most evidence-based approach to tendon rehabilitation. Load management and activity modification are key parts of the plan.

Exercises to try

Isometric wrist extensionEccentric wrist extensionForearm stretch

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Condition 08

Plantar Fasciitis

Plantar fasciitis causes pain at the base of the heel, particularly with the first steps in the morning. It involves irritation of the plantar fascia — the thick band of tissue running along the sole of the foot — and is common in runners and those who spend long hours on their feet.

How massage helps

Massage to the plantar fascia, intrinsic foot muscles, and calf complex reduces tension and improves tissue mobility. Trigger point work in the gastrocnemius and soleus addresses the proximal contributors to plantar load.

Beyond massage

Foot strengthening, load management, and footwear assessment are all important. A graded return to activity prevents the boom-bust cycle that prolongs recovery.

Exercises to try

Plantar fascia stretchTowel scrunchesSingle-leg calf raise

Follow @fosterperformancetherapy for full exercise guides, or book a session for a structured rehab plan tailored to you.

Not sure which treatment is right for you?

Get in touch and I'll help you figure out the best approach for your specific condition — whether that's massage, a rehab plan, or a combination of both.